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(Video main sets: 280×5, 320×5, 365×5)
My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)
Warm Ups 170×5, 215×5, 255×5
Main 280×5, 320×5, 365×5
Boring But Big 215x5x10
Dip Belt Calf Raise 70x5x20
Leg Extension 75x3x10
Bodyweight 220.6 lbs
Blood Pressure 106/74
#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.
Repetition Squat
Repetition Squat – 80% x 6 reps x 1 set – 370 lbs
Leg Extension/Curl – 60% x 12 reps x 3 sets – 115 lbs/90 lbs
One Leg Calf Raise – 60% x 25 reps x 3 sets – 135 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Repetition Squat
AM
Repetition Squat – 77% x 10 reps x 1 set – 360 lbs x 5 reps x 2 sets
Leg Extension – 60% x 12 reps x 3 sets – 110 lbs
PM
Leg Curl – 60% x 12 reps x 3 sets – 120 lbs
Calf Raise – 60% x 25 reps x 3 sets – 350 lbs
Squat – 135 x 10, 225 x 10, 315 x 5 x 5
Bench Press – 225 x 5 x 3, 315 x 1 x 5
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Most of the evening workout happened at Shawn Frankl’s Big Iron Gym.
Went to Shawn Frankl’s Big Iron Gym tonight to try to redo my repetition Squat with a lower %. I got the 10 reps at 67.5% of my 1RM. It was just low enough to complete the challange while being close to what I was supposed to do. I need to work more on rep endurance so I am going to try to keep my % between 65 – 68% until I get my endurance up.
Repetition Squat
Repetition Squat – 75% x10 reps x 1 set – 135×5, 225×5, 350×2, 350×2, just can’t seem to do reps with the correct amount. Should I lower the % until I can do 10+ reps?
Leg Extension/Curl – 60% x12 reps x3 sets – 105/105 lbs
Calf Raise (one leg) – 60% x25 reps x3 sets – 120 lbs
Reverse Hyperextension – Bodyweight x12 reps x 3 sets
Abdominal Crunch – Bodyweight x30 reps x3 sets
Repetition Squat
AM:
Calf Raise – 60% x 25 reps x 3 sets – 120 lbs
Reverse Hyperextension – Bodyweight x 12 reps 3 sets
Abdominal Crunch – Bodyweight x 30 reps 3 sets
PM:
Leg Extension/Curl – 60% x 12 reps x 3 sets – 100 lbs
Repetition Squat – 70% x 10+ reps x 1 set – Didn’t do this exactly right 😉 – 135 x 2, 225 x 2, 315 x 2, 365 x 4
Repetition Squat Day:
Repetition Squats – (supposed to be 80% x 10 reps x 1 set) I ended up only doing 5 sets of 5 reps with 45, 135, 185, 225, 275. I read an article that talked about increasing weights by 40-50 lbs per set to get up to work loads. I tried it out. I think I started too low because I got really spent before I even got to my work load sets.
Leg Extension/Curl – 60% x 12 reps x 3 sets – 100 lbs
Calf Raise – 60% x 25 reps x 3 sets – I am not sure how much I did on this one. At the gym they have a standing calf raise machine and the plates are numbered 1-40 or something like that. I did my sets with the ones marked 18, 19, and 20.
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Abdominal Crunches – Bodyweight x 30 reps x 3 sets
Maximum Squat – (the only reason I did this was to figure out my max for the powerlifting competition at the end of the month) 135 x 5, 225 x 5, 315 x 3, 405 x 1, 455 x 1
Heavy Hammer Gym 